It’s my goal to do all the homework for you and provide a critical analysis of every single arm exercise on the planet. Hopefully I’ll survive…

So without further ado, here’s today list of exercises:

Low Pulley Curls

This exercise for the biceps is generally considered to be a “finishing” move by fitness buffs. In other words, it’s usually included towards the end of a workout to finish off any remaining life that may be lingering in the biceps muscle. Because you are using a pulley, there is little stress on the joints and it’s easier to maintain good posture.

Technique

Stand facing the pulley machine and grasp the pulley’s handle with an underhand grip.

Letting the chest cave in and the shoulders round forward which is horrible for your posture.

Raising the handle to high which forces your elbows to rise. This takes the load off of your biceps and places it on your front shoulder.

Rocking back and forth to get the weight up. This places stress on your lower back and over time can cause injury.

Letting the body’s weight shift from the heel of the foot to the ball of the foot. This makes your position, posture and balance more unstable.

Sleeveless in 7 rating: 6/10

This exercise is neither bad or good. It’s simply average. And it’s harder to keep your elbows in place with low pulley curls since you start off with your hands extended out in front of you. If you have an injury or some other type of limitation, low pulley curls may be a good option. But if you are healthy, you should try some of the more challenging exercises.

High Pulley Curls

Credit: bodybuilding.com

Another “finishing” move, high pulley curls are really good for working on the “peak” of your biceps. They also work your forearm to a limited degree. When done with absolute perfect form, this exercise can be very effective for making the bicep “pop out.”

Technique

Stand between two high pulleys (aligned with the top of your head) and grab both handles with an underhand grip.

Letting the chest cave in and the shoulders round forward which is horrible for your posture.

Not letting the arms fully extend out at the beginning and ending of the movement which reduces the range of motion.

Allowing the elbows to rise to bring the pulley closer to the head which activates shoulder muscles instead of the biceps muscle.

Letting the neck tilt downward which puts stress on the spine.

Letting the body’s weight shift from the heel of the foot to the ball of the foot. This makes your position, posture and balance more unstable.

Sleeveless in 7 rating: 7/10

This is a really good exercise. The only thing that prevents it from being great is that it doesn’t work a large amount of muscle mass in your arms. And I’m sure you want to do only the most effective exercises because time is precious.

Ok, we have concluded today’s review of arm exercises. I know you are probably wondering when I’m going to include some triceps exercises. Be patient, they are right around the corner!